Lifescript

Knee Tuck +5 pts

• 14 reps (+5 pts)

Crunch +18 pts

• 15 reps (+7 pts)
• 13 reps (+6 pts)
• 5 reps (+5 pts)
• Last set is negative accentuated

Flat Bent Leg Raise +15 pts

• 17 reps (+5 pts)
• 12 reps (+5 pts)
• 6 reps (+5 pts)

Seated Calf Raise +28 pts

• 90 lb x 13 reps (+14 pts)
• 90 lb x 9 reps (+14 pts)

Standing Calf Raises +4 pts

• 15 reps (+4 pts)

Calf Press On The Leg Press Machine +30 pts

• 50 lb x 12 reps (+5 pts)
• 70 lb x 8 reps (+5 pts)
• 90 lb x 9 reps (+5 pts)
• 130 lb x 9 reps (+5 pts)
• 130 lb x 12 reps (+5 pts)
• 130 lb x 10 reps (+5 pts)
• Last set is negative accentuated

Cable Crossover +21 pts

• 40 lb x 20 reps (+11 pts)
• 40 lb x 15 reps (+10 pts)

Dumbbell Flyes +52 pts

• 20 lb x 8 reps (+17 pts)
• 30 lb x 9 reps (+18 pts)
• 30 lb x 6 reps (+17 pts)
• Last set is negative accentuated

Incline Dumbbell Bench Press +281 pts

• 15 lb x 12 reps (+40 pts)
• 25 lb x 8 reps (+43 pts)
• 37.5 lb x 9 reps (+52 pts)
• 37.5 lb x 7 reps (+50 pts)
• 37.5 lb x 6 reps (+48 pts)
• 37.5 lb x 6 reps (+48 pts)
• Last set is negative accentuated

Elliptical Trainer +113 pts

• 0:15:00 || Moderate (+113 pts)

Bent Over Barbell Row +151 pts

• 40 lb x 12 reps (+23 pts)
• 50 lb x 8 reps (+23 pts)
• 70 lb x 9 reps (+27 pts)
• 70 lb x 9 reps (+27 pts)
• 70 lb x 7 reps (+26 pts)
• 70 lb x 6 reps (+25 pts)
• Last set is negative accentuated

Lat Pulldown +145 pts

• 75 lb x 12 reps (+20 pts)
• 120 lb x 8 reps (+25 pts)
• 135 lb x 9 reps (+28 pts)
• 120 lb x 9 reps (+25 pts)
• 120 lb x 7 reps (+24 pts)
• 120 lb x 6 reps (+23 pts)

Seated Cable Row +30 pts

• 105 lb x 6 reps (+30 pts)

Bent-Arm Dumbbell Pullover +50 pts

• 15 lb x 8 reps (+16 pts)
• 20 lb x 9 reps (+17 pts)
• 20 lb x 8 reps (+17 pts)

Side Lateral Raise +9 pts

• 15 lb x 20 reps (+9 pts)

Dumbbell Shrug +20 pts

• 20 lb x 20 reps (+20 pts)

Lying Barbell Triceps Extension (“Skullcrusher”) +62 pts

• 40 lb x 12 reps (+10 pts)
• 50 lb x 8 reps (+10 pts)
• 60 lb x 9 reps (+11 pts)
• 60 lb x 9 reps (+11 pts)
• 60 lb x 7 reps (+11 pts)
• 50 lb x 6 reps (+9 pts)
• Last set is negative accentuated

Dumbbell One-Arm Triceps Extension +49 pts

• 15 lb x 8 reps (+16 pts)
• 20 lb x 9 reps (+17 pts)
• 20 lb x 6 reps (+16 pts)
• Last set is negative accentuated

Triceps Pushdown +24 pts

• 50 lb x 20 reps (+12 pts)
• 50 lb x 20 reps (+12 pts)

Flat Knee Raise +15 pts

• 12 reps (+5 pts)
• 8 reps (+5 pts)
• 5 reps (+5 pts)
• Incline Knee ups. Last set is negative accentuated

Crunch +11 pts

• 12 reps (+6 pts)
• 9 reps (+5 pts)

Running (treadmill) +35 pts

• 0:05:00 || 0.5 mi || 2.5 % (+35 pts)

Swimming +132 pts

• 0:15:00 || various/other (+132 pts)

Leg Press +155 pts

• 90 lb x 12 reps (+19 pts)
• 140 lb x 8 reps (+21 pts)
• 230 lb x 9 reps (+30 pts)
• 230 lb x 9 reps (+30 pts)
• 230 lb x 7 reps (+28 pts)
• 230 lb x 6 reps (+27 pts)
• Last set is negative accentuated

Sissy Squat +6 pts

• 8 reps (+2 pts)
• 9 reps (+2 pts)
• 8 reps (+2 pts)

Leg Extensions +18 pts

• 25 lb x 14 reps (+9 pts)
• 15 lb x 20 reps (+9 pts)

Machine Hack Squat +87 pts

• 68 lb x 12 reps (+19 pts)
• 88 lb x 8 reps (+20 pts)
• 118 lb x 9 reps (+25 pts)
• 118 lb x 6 reps (+23 pts)

Stiff-Legged Barbell Deadlift +178 pts

• 40 lb x 8 reps (+39 pts)
• 60 lb x 10 reps (+47 pts)
• 60 lb x 10 reps (+47 pts)
• 60 lb x 8 reps (+45 pts)

Hyperextension +5 pts

• 6 reps (+5 pts)

Standing Leg Curl +20 pts

• 25 lb x 20 reps (+10 pts)
• 25 lb x 20 reps (+10 pts)

Calf Press On The Leg Press Machine +30 pts

• 50 lb x 12 reps (+5 pts)
• 70 lb x 8 reps (+5 pts)
• 90 lb x 15 reps (+5 pts)
• 90 lb x 12 reps (+5 pts)
• 90 lb x 9 reps (+5 pts)
• 90 lb x 12 reps (+5 pts)
• Last set is negative accentuated

Standing Calf Raises +8 pts

• 15 reps (+4 pts)
• 16 reps (+4 pts)

Seated Calf Raise +25 pts

• 90 lb x 13 reps (+14 pts)
• 45 lb x 14 reps (+11 pts)

Incline Dumbbell Bench Press +267 pts

• 15 lb x 12 reps (+40 pts)
• 25 lb x 8 reps (+43 pts)
• 35 lb x 9 reps (+50 pts)
• 35 lb x 8 reps (+49 pts)
• 30 lb x 7 reps (+45 pts)
• 30 lb x 5 reps (+40 pts)
• Last set is negative accentuated

Dumbbell Flyes +51 pts

• 15 lb x 8 reps (+16 pts)
• 30 lb x 9 reps (+18 pts)
• 30 lb x 6 reps (+17 pts)
• Last set is negative accentuated

Cable Crossover +22 pts

• 40 lb x 20 reps (+11 pts)
• 50 lb x 15 reps (+11 pts)

Barbell Bench Press +399 pts

• 65 lb x 12 reps (+51 pts)
• 95 lb x 8 reps (+58 pts)
• 135 lb x 9 reps (+78 pts)
• 135 lb x 9 reps (+78 pts)
• 135 lb x 5 reps (+67 pts)
• 135 lb x 5 reps (+67 pts)
• Last set is negative accentuated

Dumbbell Raise +38 pts

• 25 lb x 17 reps (+20 pts)
• 25 lb x 9 reps (+18 pts)

Standing Dumbbell Upright Row +60 pts

• 25 lb x 20 reps (+31 pts)
• 25 lb x 15 reps (+29 pts)

Barbell Curl +81 pts

• 20 lb x 12 reps (+13 pts)
• 30 lb x 8 reps (+13 pts)
• 40 lb x 9 reps (+15 pts)
• 40 lb x 9 reps (+15 pts)
• 30 lb x 7 reps (+13 pts)
• 30 lb x 6 reps (+12 pts)

Incline Dumbbell Curl +74 pts

• 15 lb x 9 reps (+25 pts)
• 15 lb x 9 reps (+25 pts)
• 15 lb x 7 reps (+24 pts)
• Last set is negative accentuated

Concentration Curls +9 pts

• 15 lb x 15 reps (+9 pts)

Bent Over Barbell Row +150 pts

• 40 lb x 12 reps (+23 pts)
• 50 lb x 8 reps (+23 pts)
• 60 lb x 9 reps (+26 pts)
• 70 lb x 9 reps (+27 pts)
• 70 lb x 7 reps (+26 pts)
• 70 lb x 6 reps (+25 pts)
• Last set is negative accentuated

Close-Grip Front Lat Pulldown +17 pts

• 120 lb x 10 reps (+17 pts)

Lat Pulldown +148 pts

• 75 lb x 12 reps (+20 pts)
• 90 lb x 8 reps (+20 pts)
• 135 lb x 9 reps (+28 pts)
• 135 lb x 9 reps (+28 pts)
• 135 lb x 6 reps (+26 pts)
• 135 lb x 6 reps (+26 pts)
• Last set is negative accentuated

Seated Cable Row +32 pts

• 105 lb x 8 reps (+32 pts)
• Negative accentuated

Bent-Arm Dumbbell Pullover +50 pts

• 15 lb x 8 reps (+16 pts)
• 20 lb x 9 reps (+17 pts)
• 20 lb x 8 reps (+17 pts)
• Last set is negative accentuated

V-Bar Pulldown +68 pts

• 60 lb x 16 reps (+25 pts)
• 55 lb x 10 reps (+22 pts)
• 50 lb x 10 reps (+21 pts)

Side Lateral Raise +9 pts

• 15 lb x 18 reps (+9 pts)

Dumbbell Shrug +19 pts

• 15 lb x 20 reps (+19 pts)

Lying Barbell Triceps Extension (“Skullcrusher”) +63 pts

• 40 lb x 12 reps (+10 pts)
• 50 lb x 8 reps (+10 pts)
• 60 lb x 9 reps (+11 pts)
• 60 lb x 9 reps (+11 pts)
• 60 lb x 7 reps (+11 pts)
• 50 lb x 7 reps (+10 pts)
• Last set is negative accentuated

Dumbbell One-Arm Triceps Extension +48 pts

• 15 lb x 8 reps (+16 pts)
• 20 lb x 9 reps (+17 pts)
• 17.5 lb x 6 reps (+15 pts)
• Last set is negative accentuated

Triceps Pushdown +12 pts

• 50 lb x 20 reps (+12 pts)

Flat Knee Raise +5 pts

• 14 reps (+5 pts)
• Incline Knee ups. Last set is negative accentuated

Crunch +12 pts

• 14 reps (+7 pts)
• 6 reps (+5 pts)

Incline Dumbbell Bench Press +281 pts

• 20 lb x 12 reps (+43 pts)
• 27.5 lb x 8 reps (+44 pts)
• 35 lb x 9 reps (+50 pts)
• 35 lb x 9 reps (+50 pts)
• 35 lb x 7 reps (+48 pts)
• 35 lb x 6 reps (+46 pts)
• Last set is negative accentuated

Dumbbell Flyes +50 pts

• 20 lb x 8 reps (+17 pts)
• 27.5 lb x 7 reps (+17 pts)
• 25 lb x 6 reps (+16 pts)

Cable Crossover +19 pts

• 30 lb x 17 reps (+10 pts)
• 20 lb x 13 reps (+9 pts)

Barbell Bench Press +378 pts

• 65 lb x 12 reps (+51 pts)
• 95 lb x 8 reps (+58 pts)
• 135 lb x 8 reps (+77 pts)
• 115 lb x 9 reps (+68 pts)
• 115 lb x 7 reps (+65 pts)
• 115 lb x 5 reps (+59 pts)
• Last set is negative accentuated

Dumbbell Raise +48 pts

• 10 lb x 8 reps (+16 pts)
• 20 lb x 9 reps (+17 pts)
• 15 lb x 6 reps (+15 pts)
• Last set is negative accentuated

Standing Dumbbell Upright Row +60 pts

• 20 lb x 20 reps (+30 pts)
• 20 lb x 20 reps (+30 pts)

Barbell Curl +83 pts

• 20 lb x 12 reps (+13 pts)
• 30 lb x 8 reps (+13 pts)
• 40 lb x 9 reps (+15 pts)
• 40 lb x 9 reps (+15 pts)
• 40 lb x 7 reps (+14 pts)
• 40 lb x 6 reps (+13 pts)
• Last set is negative accentuated

Incline Dumbbell Curl +73 pts

• 20 lb x 9 reps (+26 pts)
• 20 lb x 8 reps (+25 pts)
• 20 lb x 5 reps (+22 pts)
• Last set is negative accentuated

Concentration Curls +9 pts

• 15 lb x 20 reps (+9 pts)

Side Lateral Raise +25 pts

• 35 lb x 9 reps (+9 pts)
• 35 lb x 6 reps (+8 pts)
• 35 lb x 6 reps (+8 pts)
• Last set is negative accentuated

Bent Over Barbell Row +153 pts

• 40 lb x 12 reps (+23 pts)
• 60 lb x 8 reps (+25 pts)
• 70 lb x 9 reps (+27 pts)
• 70 lb x 9 reps (+27 pts)
• 70 lb x 7 reps (+26 pts)
• 70 lb x 6 reps (+25 pts)
• Last set is negative accentuated

Lat Pulldown +141 pts

• 60 lb x 12 reps (+18 pts)
• 75 lb x 12 reps (+20 pts)
• 135 lb x 9 reps (+28 pts)
• 135 lb x 9 reps (+28 pts)
• 120 lb x 7 reps (+24 pts)
• 110 lb x 7 reps (+23 pts)
• Last set is negative accentuated

Seated Cable Row +34 pts

• 120 lb x 6 reps (+34 pts)
• Negative accentuated

V-Bar Pulldown +50 pts

• 50 lb x 20 reps (+24 pts)
• 60 lb x 20 reps (+26 pts)

Lying Dumbbell Tricep Extension +104 pts

• 15 lb x 12 reps (+17 pts)
• 20 lb x 10 reps (+17 pts)
• 25 lb x 9 reps (+18 pts)
• 25 lb x 9 reps (+18 pts)
• 25 lb x 7 reps (+17 pts)
• 20 lb x 8 reps (+17 pts)
• Last set is negative accentuated

Hanging Bent Leg Raise +15 pts

• 12 reps (+5 pts)
• 10 reps (+5 pts)
• 8 reps (+5 pts)

Dumbbell Squat +282 pts

• 15 lb x 9 reps (+37 pts)
• 25 lb x 10 reps (+43 pts)
• 40 lb x 9 reps (+52 pts)
• 40 lb x 9 reps (+52 pts)
• 40 lb x 7 reps (+50 pts)
• 40 lb x 6 reps (+48 pts)
• last set is negative accentuated.

Sissy Squat +4 pts

• 7 reps (+2 pts)
• 6 reps (+2 pts)
• last set is negative accentuated.

Leg Extensions +29 pts

• 50 lb x 9 reps (+10 pts)
• 30 lb x 11 reps (+9 pts)
• 30 lb x 20 reps (+10 pts)

Stiff-Legged Dumbbell Deadlift +242 pts

• 15 lb x 8 reps (+37 pts)
• 40 lb x 10 reps (+53 pts)
• 40 lb x 10 reps (+53 pts)
• 40 lb x 8 reps (+51 pts)
• 40 lb x 6 reps (+48 pts)
• last set is negative accentuated.

Lying Leg Curls +18 pts

• 30 lb x 12 reps (+9 pts)
• 20 lb x 11 reps (+9 pts)

Seated Calf Raise +15 pts

• 80 lb x 25 reps (+15 pts)

Standing Calf Raises +9 pts

• 15 reps (+4 pts)
• 20 reps (+5 pts)

Calf Press On The Leg Press Machine +30 pts

• 80 lb x 8 reps (+5 pts)
• 50 lb x 12 reps (+5 pts)
• 80 lb x 15 reps (+5 pts)
• 80 lb x 15 reps (+5 pts)
• 80 lb x 10 reps (+5 pts)
• 80 lb x 6 reps (+5 pts)
• last set is negative accentuated.

Elliptical Trainer +113 pts

• 0:15:00 || Moderate (+113 pts)

Incline Dumbbell Bench Press +287 pts

• 15 lb x 12 reps (+40 pts)
• 25 lb x 8 reps (+43 pts)
• 35 lb x 9 reps (+50 pts)
• 40 lb x 9 reps (+54 pts)
• 40 lb x 7 reps (+51 pts)
• 40 lb x 6 reps (+49 pts)

Dumbbell Flyes +53 pts

• 25 lb x 8 reps (+17 pts)
• 35 lb x 9 reps (+19 pts)
• 35 lb x 6 reps (+17 pts)

Cable Crossover +21 pts

• 40 lb x 20 reps (+11 pts)
• 30 lb x 20 reps (+10 pts)

Barbell Bench Press +361 pts

• 65 lb x 12 reps (+49 pts)
• 85 lb x 8 reps (+53 pts)
• 135 lb x 8 reps (+75 pts)
• 110 lb x 9 reps (+64 pts)
• 110 lb x 7 reps (+61 pts)
• 110 lb x 6 reps (+59 pts)

Dumbbell Raise +50 pts

• 10 lb x 9 reps (+16 pts)
• 20 lb x 10 reps (+17 pts)
• 25 lb x 7 reps (+17 pts)
• Incline one arm lateral raise…

Standing Dumbbell Upright Row +84 pts

• 70 lb x 20 reps (+42 pts)
• 70 lb x 20 reps (+42 pts)

Barbell Curl +86 pts

• 30 lb x 12 reps (+14 pts)
• 40 lb x 8 reps (+14 pts)
• 60 lb x 9 reps (+17 pts)
• 60 lb x 5 reps (+14 pts)
• 40 lb x 7 reps (+14 pts)
• 40 lb x 6 reps (+13 pts)

Incline Dumbbell Curl +73 pts

• 15 lb x 9 reps (+25 pts)
• 15 lb x 9 reps (+25 pts)
• 15 lb x 6 reps (+23 pts)

Concentration Curls +8 pts

• 15 lb x 11 reps (+8 pts)

Light Walking (secondary e.g. commute, on the job, etc) +5 pts

• 0:15:00 (+5 pts)

Side Lateral Raise +17 pts

• 15 lb x 20 reps (+9 pts)
• 12.5 lb x 12 reps (+8 pts)

V-Bar Pulldown +104 pts

• 12.5 lb x 12 reps (+17 pts)
• 17.5 lb x 10 reps (+17 pts)
• 27.5 lb x 9 reps (+18 pts)
• 27.5 lb x 9 reps (+18 pts)
• 27.5 lb x 7 reps (+17 pts)
• 22.5 lb x 7 reps (+17 pts)
• Last set is negative accentuated.

Bent-Arm Dumbbell Pullover +50 pts

• 15 lb x 8 reps (+16 pts)
• 25 lb x 9 reps (+18 pts)
• 20 lb x 7 reps (+16 pts)
• Last set is negative accentuated.

Bent Over Two-Dumbbell Row +195 pts

• 10 lb x 12 reps (+38 pts)
• 20 lb x 8 reps (+38 pts)
• 25 lb x 9 reps (+41 pts)
• 25 lb x 9 reps (+41 pts)
• 20 lb x 7 reps (+37 pts)

Upright Cable Row +14 pts

• 32.5 lb x 8 reps (+14 pts)
• Actually V-handle cable rows. Negative accentuated.

Bent Over Low-Pulley Side Lateral +8 pts

• 7.5 lb x 17 reps (+8 pts)
• Per arm

Dumbbell Shrug +21 pts

• 30 lb x 20 reps (+21 pts)

Lying Dumbbell Tricep Extension +99 pts

• 10 lb x 12 reps (+17 pts)
• 15 lb x 8 reps (+16 pts)
• 20 lb x 9 reps (+17 pts)
• 20 lb x 9 reps (+17 pts)
• 20 lb x 7 reps (+16 pts)
• 20 lb x 6 reps (+16 pts)
• Last set is negative accentuated.

Standing Overhead Barbell Triceps Extension +23 pts

• 10 lb x 8 reps (+8 pts)
• 20 lb x 9 reps (+8 pts)
• 15 lb x 6 reps (+7 pts)
• Actually used dumbbells. Last set is negative accentuated.

Seated Knee Hug Crunch +16 pts

• 20 reps (+6 pts)
• 10 reps (+5 pts)
• 6 reps (+5 pts)
• Actually incline knee ups… Last set is negative accentuated.

Crunch +11 pts

• 13 reps (+6 pts)
• 8 reps (+5 pts)
• Last set is negative accentuated.

Cycling (stationary) +19 pts

• 0:15:00 (+19 pts)

Lat Pulldown +131 pts

• 75 lb x 12 reps (+20 pts)
• 85 lb x 9 reps (+20 pts)
• 105 lb x 9 reps (+23 pts)
• 105 lb x 9 reps (+23 pts)
• 105 lb x 7 reps (+22 pts)
• 105 lb x 8 reps (+23 pts)
• Last set is negative accentuated.

Standing Leg Curl +18 pts

• 32.5 lb x 14 reps (+10 pts)
• 17.5 lb x 8 reps (+8 pts)

Standing Dumbbell Calf Raise +22 pts

• 50 lb x 12 reps (+22 pts)

Sissy Squat +6 pts

• 8 reps (+2 pts)
• 7 reps (+2 pts)
• 6 reps (+2 pts)

Stiff-Legged Barbell Deadlift +191 pts

• 50 lb x 8 reps (+42 pts)
• 70 lb x 12 reps (+51 pts)
• 80 lb x 10 reps (+53 pts)
• 70 lb x 6 reps (+45 pts)

Calf Press On The Leg Press Machine +30 pts

• 35 lb x 10 reps (+5 pts)
• 45 lb x 10 reps (+5 pts)
• 55 lb x 15 reps (+5 pts)
• 55 lb x 15 reps (+5 pts)
• 45 lb x 12 reps (+5 pts)
• 45 lb x 8 reps (+5 pts)
• Last set is negative accentuated.

Standing Calf Raises +15 pts

• 15 reps (+4 pts)
• 15 reps (+4 pts)
• 25 reps (+7 pts)
• Last set is negative accentuated.

Seated Calf Raise +12 pts

• 50 lb x 25 reps (+12 pts)
• Per leg…

Dumbbell Squat +319 pts

• 20 lb x 12 reps (+42 pts)
• 30 lb x 8 reps (+45 pts)
• 50 lb x 9 reps (+60 pts)
• 50 lb x 9 reps (+60 pts)
• 50 lb x 7 reps (+57 pts)
• 50 lb x 6 reps (+55 pts)

Running (treadmill) +50 pts

• 0:10:00 || 0.8 mi || 5 mph || 1 % (+50 pts)

Barbell Squat +209 pts

• 105 lb x 12 reps (+65 pts)
• 125 lb x 10 reps (+72 pts)
• 125 lb x 10 reps (+72 pts)

Incline Dumbbell Bench Press +271 pts

• 15 lb x 12 reps (+40 pts)
• 25 lb x 9 reps (+44 pts)
• 35 lb x 9 reps (+50 pts)
• 35 lb x 9 reps (+50 pts)
• 35 lb x 7 reps (+48 pts)
• 35 lb x 4 reps (+39 pts)

Dumbbell Flyes +55 pts

• 20 lb x 8 reps (+17 pts)
• 35 lb x 9 reps (+19 pts)
• 35 lb x 8 reps (+19 pts)

Cable Crossover +36 pts

• 27.5 lb x 10 reps (+9 pts)
• 22.5 lb x 10 reps (+9 pts)
• 22.5 lb x 10 reps (+9 pts)
• 17.5 lb x 20 reps (+9 pts)

Dumbbell Raise +49 pts

• 10 lb x 10 reps (+16 pts)
• 20 lb x 8 reps (+17 pts)
• 20 lb x 6 reps (+16 pts)

Standing Dumbbell Upright Row +104 pts

• 30 lb x 10 reps (+28 pts)
• 25 lb x 10 reps (+27 pts)
• 20 lb x 6 reps (+24 pts)
• 15 lb x 8 reps (+25 pts)

Barbell Curl +72 pts

• 10 lb x 12 reps (+12 pts)
• 15 lb x 8 reps (+12 pts)
• 25 lb x 9 reps (+13 pts)
• 20 lb x 8 reps (+12 pts)
• 20 lb x 7 reps (+12 pts)
• 20 lb x 5 reps (+11 pts)
• Last set negative accentuated.

Incline Dumbbell Curl +76 pts

• 15 lb x 10 reps (+26 pts)
• 20 lb x 9 reps (+26 pts)
• 20 lb x 6 reps (+24 pts)

Concentration Curls +9 pts

• 15 lb x 18 reps (+9 pts)

Elliptical Trainer +81 pts

• 0:15:00 || Broke a Sweat (+81 pts)